Week 12 Nutrition Guide: Set Yourself Up for Long-Term Success

You've spent the past three months taking control of your health, but with the Wedding Dress Challenge ending, you may be asking, now what? Nutritionist Stephanie Middleberg shares her strategies for maintaining the amazing changes you've already made.

Know what you're up against

Know what you're up against

We've all gone on a diet, seen results, and then watched with frustration as they fell away. Since you've made a lifestyle change, not gone a fad diet, you're already more likely to continue your success. However, we won't lie to you: maintenance can be the hardest part. "People can set the brain to gain and then set the brain to lose," says Middleberg. "It's the middle ground that's difficult to get. There's a huge emotional component of the unknown." Coming down from the high of losing resembles the time following your wedding — the focus is off of you, and there's a feeling of loss. Once you acknowledge this, you're ready to take these steps to keep up the good work.

Use this food strategy

Use this food strategy

Once you shift into maintenance mode, you're going to be eating more — if you don't build in extra calories, you'll continue to lose. The best means of doing that depends on your food history, but Middleberg warns against increasing portions. "You're at a place where you feel satisfied at meals, and expanding their size may actually increase your appetite later," she says. Instead she suggests building a few more occasional treats, such as a dessert once or twice a week, a 150- to 200-calorie morning snack, or a glass of wine at dinner.